Warm up: 400 m run, 10 push ups, 10 ring rows, 15 sit ups, 15 back extensions
Skill/focus: DB Bench & BO Row
2 x 5 of eac to warm up to working weight; proper attentions to depth of db's in the bench press and proper extension of the spine and engagement of the core in the db row
WOD 10 db bench press (use around 50-60% of your 1 rm)
10 single arm db row
5 sets @ a 1:1
100 m sprint EMOM for 8 min
Post weight used and # sprints completed
Image
Image
Image
A special finisher before they left. . . 5 manmakers, 5 burpulls AMRAP in 5 min
Image
We will miss you Tanya & Kyle! Good luck and you BETTER come back and visit, Gainesville is not that far away.
